Weighted Decline Push-up
Muscle Groups: Chest, Shoulders
Weighted Decline Push-up focuses on Chest, Shoulders, with Abs, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Decline Push-up with proper form and technique.
- 1
Start in a decline push-up position with your feet elevated on a bench and your hands on the floor, holding a weight plate on your upper back.
- 2
Lower your body by bending your elbows until your chest nearly touches the floor, keeping your body straight and core engaged.
- 3
Push back up to the starting position, fully extending your arms while maintaining your core stability.
Tips for Success
These tips will help you perform Weighted Decline Push-up safely and effectively while maintaining proper form.
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Keep your body in a straight line from head to heels to avoid sagging or arching your back.
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Avoid flaring your elbows out too wide; keep them close to your body for better shoulder alignment.
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Start with a lighter weight to master proper form before increasing the load.
Secondary Muscles
While Weighted Decline Push-up primarily targets Chest, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Decline Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Decline Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
